Hacking Your Brain to be Happier

Happiness comes from within. Literally.

Dopamine, serotonin, and oxytocin, are three neurotransmitters that serve as the cornerstone of human happiness and well-being. They control most, if not all, of our positive emotions and are what I like to lovingly call the Happiness Trifecta. Without them, life would be boring and bland. But just how do they work, and what do they do in the brain? Let’s dive in together!

Doubling Down on Dopamine

Dopamine, often hailed as the 'feel-good' neurotransmitter, plays a key role in how you process rewards and motivation. You know that when you do something that you enjoy, you get a rush of dopamine, but did you know that even by anticipating pleasurable experiences or achieving goals, dopamine floods your brain? This rush reinforces behaviours that lead to positive outcomes – yes, event anticipated ones! However, it is this very nature of dopamine that presents your brain with a paradoxical challenge: the more dopamine you seek, the less effective it becomes over time. It can almost become as addictive as chasing that first rush that addicts feel when gambling or using illicit substances. This phenomenon, known as tolerance or desensitization, underscores the importance of diversity in your sources of reward.?

You need to do many different things that bring you that sense of joy and happiness, and not just engage in one behaviour over and over hoping to get that same rush again. While substances like chocolate, nicotine, and cocaine can induce dopamine release, their artificial stimulation pales in comparison to the sustainable benefits your brain gets from natural rewards. Engaging in regular exercise, nurturing meaningful relationships, and pursuing activities that you really love are all ways to promote dopamine release without the risk of developing a “tolerance.”

Snacks, Sunlight, and Serotonin

Serotonin is your 'happiness hormone.' It contributes to mood regulation, emotional stability, and an overall sense of well-being. Unlike dopamine, which responds to specific rewards, serotonin is influenced by a broader array of factors, including social interactions, sleep quality, and even your diet. Consuming foods rich in tryptophan (an amino acid precursor to serotonin) can support its production and help maintain optimal levels in the brain. A substantial portion of your serotonin is produced in your gut! This means that keeping a healthy and robust intestinal biome is important when thinking about your mental health and wellness.

Another key component in the production of serotonin is exposure to natural sunlight. Getting outside even for a few minutes can seriously impact your mood. It is also why people may experience SAD in the winder when they live in more northern countries. This underscores just how important your environment is to your mental health.

Oxytocin and Social Connection

Social bonding, trust, and empathy all come from you having a good amount of oxytocin flowing in your brain and bloodstream. It is often dubbed the 'love hormone' because it is what gives us that nice, warm, cozy feeling when you are around friends and loved ones. Its release is in response to physical touch, intimate moments, and acts of kindness, and because of this oxytocin drives your emotional connections and strengthens interpersonal relationships. The significance of oxytocin extends beyond face-to-face interactions, and it has been shown that interacting with a loved one online or over the phone can also promote its release. This doesn’t mean that digital connections should be prioritized over in-person ones, however, as physical touch is something that cannot be had through a screen.

Embracing a Holistic Approach to Happiness

It is tempting to look into “quick fixes” and artificial ways of improving your mood, but the pursuit of sustainable happiness really needs a holistic approach. The key word here being sustainable. Long-term, stable release of the Happiness Trifecta is always better than a boom and bust approach. Prioritize lifestyle factors which will contribute to a healthy neurobalance, rather than relying on supplements or external stimuli*.

I like to sum it up as the 5 S’s:

Sport, snacks, sun, social connections, and sleep. These are the factors that are the foundation for optimal brain health and emotional well-being. By nurturing the natural production of dopamine, serotonin, and oxytocin, you can take control over your own happiness and build increased resilience in the face of life’s challenges.

Let me ask: Did you get any of your 5 S’s in today?

*Genuine mental health concerns and illness should be discussed with a trusted professional. Medication and supplements can be part of a holistic approach to these conditions and should not be stigmatised. Nor should they be abused and used recklessly.

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